Daily WOD

Daily WOD

Wednesday, July 26

A) Every 90 sec for 9 minutes (6 sets) 5 Front squats (185/125) B) EMOM for as long as possible: (20 minute cap) 10 burpees C) For time: 100 DB walking lunges...
Read More →

Tuesday, July 25

A) 2 sets: 3-5 muscle ups OR 10 Ring pull ups OR 10 Dips 30 sec l sit 20 unbroken wall balls B) 20 minute EMOM odd: 10 SOH (135/95) even: 15 KB swings (heavy)...
Read More →

Monday, July 24

A) “Uncle Ralph” For time: 2 mile run 30 Thrusters (95/65) with a 1 second pause at the top of each rep 30 Lateral burps over bar...
Read More →

Friday, July 21

A) build to a heavy 1RM bench press B) build to a heavy 100ft prowler push C) 2 minutes max burpees rest 1 minute 2 minutes max burpees Score total burpees...
Read More →

Thursday, July 20

A) 5 rounds for total reps: 1 minute max double unders 1 minute max sit ups 1 minute max Russian KB swings (55/35) B) 50 Single arm DB bent over rows 50s/35s (right arm) 50 Single arm DB bent over...
Read More →

Wednesday, July 19

A) Every 2 minutes for 12 minutes 5 front squats (185/125) *take bar from floor B) 10 minutes to build to a heavy 1RM dead lift C) “blast from the past” 3 rounds for total time: 20 DB walking lunges...
Read More →

Tuesday, July 18

A) 2 sets: 3-5 muscle ups 30 sec l sit 20 unbroken wall balls B) For times: 1 mile run rest 3 minutes 1k row rest 3 minutes 1 mile run *during each 3 minute rest complete 30 push ups....
Read More →

Monday, July 17

TEST DAY. Do your best to make it in. A) “All out” For time: 15-12-9 Power clean (115/75) Burpee rest 12 minutes and repeat. *This workout is meant to be done as an all out effort. Leave nothing left and...
Read More →

Friday, July 14

A) Find a 5RM bench press B) 6 sets: 100m sprint walk back...
Read More →

Thursday, July 13

A) For time: 1000m row 100 KB swings (55/35) 100 Push presses (75/55)...
Read More →